5 Ways to Increase Weight Loss on Zepbound®
If you’re using Zepbound, you’re probably excited about the weight loss potential. According to research, on average, people taking tirzepatide (the active ingredient in Zepbound) can lose around 20.9% of their starting body weight. That’s pretty amazing!
But to make the most of your weight loss and keep it off, it’s important to focus on nutrition and exercise.
So, let’s dive into some practical tips that can help you on your journey.
1. Practice Mindful Eating
Mindful eating means paying attention to your body’s hunger and fullness cues. In other words, you eat when you’re hungry and stop when you’re satisfied.
Ignoring these cues, even while on medication, leads to overeating, especially when you’re on a lower dose or your body has gotten used to the medication.
Additionally, mindful eating encourages choosing foods based on your preferences and health needs, leading to better food choices. This approach not only supports weight loss but also ensures you’re getting essential nutrients, helping to prevent undereating and nutrient deficiencies, which can sometimes be issues when you’re on weight-loss meds.
Tips for Practicing Mindful Eating
- Choose Foods Based on Your Preferences and Health: Enjoy what you eat while also considering its nutritional value. Balancing both makes healthy eating more satisfying and sustainable.
- Allow Yourself Enough Time to Eat: Don’t rush your meals. Eating slowly helps you tune into your body’s hunger and fullness cues, preventing overeating and making meals more enjoyable.
- Turn Off All Electronics When You Eat: Eliminate distractions by turning off TVs, phones, and computers. This enables you to engage fully with your food and become more aware of what and how much you’re eating.
- Step Away From Your Desk: Changing your environment helps you focus on your meal and separates work from mealtime, promoting mindful eating.
- Enjoy Every Bite: Savor the flavors and textures of your food. Eating slowly and appreciating every bite helps you connect with your meal, enjoy it more, and recognize when you’re full.
2. Transform Your Body Composition with Strength Training
Adding strength training to your routine can give you a powerful extra boost in your weight-loss journey. Strength training builds muscle which, in turn, means that your body burns more calories, even at rest.
Plus, it helps prevent muscle loss as you shed pounds. Start with basic exercises like squats, push-ups, and lifting weights, and gradually increase the intensity as you get stronger.
Many of my patients feel intimidated by weightlifting, are new to this type of exercise, or simply aren’t interested in going to the gym. However, there are many other ways to work your muscles, including:
- Power yoga
- Resistance bands
- Total body workout in person and virtual classes
- Barre classes
- Circuit training
- Functional training
Remember that the best results come from combining strength training with cardiovascular exercises along with flexibility exercises. Aim to exercise at least 150 minutes a week.
3. Add Protein to Your Breakfast
Starting your day with a protein-rich breakfast can keep you full longer, help curb mid-morning snacking, maintain your muscle mass, reach your protein goals for the day, and many other benefits for weight loss.
Aim for 25 to 30 grams of protein with your breakfast.
Here are some simple ways to add protein to your breakfast.:
- Mix cottage cheese into your scrambled eggs: This adds creaminess and a protein punch.
- Have a serving of Greek yogurt: Packed with protein, Greek yogurt can be paired with fruit and granola for a balanced meal.
- Have a high-protein smoothie: Tasty and easy to drink even when your appetite is low. Here are some ideas for how to add protein to your smoothie.
- Add nut butter, nuts, and seeds to your breakfast: This is an easy way to add flavor and protein to your breakfast.
- Try new high-protein recipes: Luckily, recipes featuring protein are trendy and easy to follow. For example, try this cottage cheese flatbread.
4. Follow the 80/20 Rule
The 80/20 rule is an easy way to lose weight without feeling deprived. It means eating healthy, whole foods 80% of the time and enjoying your favorite treats 20% of the time. This balance helps you stay on track without feeling like you’re missing out.
By eating nutritious foods most of the time, you give your body the fuel you need to stay energized and healthy while minimizing some of the medication side effects.
The 20% allows for some fun and flexibility, making it easier to stick with your plan long-term.
Zepbound will make following this rule much easier by decreasing cravings for foods that are high in sugar.
5. Follow a Well-Balanced Diet but Prioritize Protein and Fiber
While Zepbound is a powerful tool to help you lose weight, nothing substitutes the need for a healthy eating pattern.
A healthy diet that is high in protein and fiber is a powerful combo for weight loss. Protein has numerous benefits for weight loss. Fiber, found in fruits, vegetables, whole grains, and legumes, adds bulk to your meals, keeping you satisfied and your gut healthy.
By focusing on protein and fiber-rich foods, you can make your weight loss easier and more effective.
Read: Printable Zepbound diet plan
The Mediterranean diet is another easy-to-follow and healthy meal plan.
My Expert Opinion
Zepbound does the heavy lifting for you when it comes to controlling portion sizes and decreasing food cravings. But it’s up to you to optimize your weight loss and create sustainable eating and exercise habits to maintain the weight loss in the long term.
